1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/.swim by 25's
1:00 rest
6 x 75 kick IM order by 25's on back- focus on UDK past the flags; middle 2 x 75 can be with boards
8 x 25 choice drill in primary stroke @ :35 (NO FREE), except #'s3, 5 & 7 are breast pull with free kick
9 x 50 swim/kick by 25's as follows:
1-3 breaststroke @ :55, desc 1-3
4-6 choice @ :55 desc, all one stroke
7-9, breaststroke @ :50
:30 extra rest, check HR & put on shnorkel
1 x 450 swim free with shnorkel, desc the 3 x 150 to what you can
Check HR, 1:00 rest
24 x 100 as follows:
odds- 25 choice drill (NO FREE), 50 swim free br 3/5 by 25's, last 25 breast kick on back
evens- 25 swim in primary stroke (NO FREE), 50 swim free br 3/7 by 25's, last 25 kick FAST on back in porimary stroke NO FREE
1-6 @ 2:00 & 1:40 (odds & evens)
7-12 @ 1:50 & 1:30 (odds & evens)
Repeat as above for 13-18 & 19-24
Until 10 a.m., finish up with
LONG KICK-
each 100 is 25 kick free head out, 50 choice on back, last 25 FAST in primary stroke
100 easy drill before you get out. Do an excellent job with drylands today, looking forward to seeing everybody tomorrow night @ Ida Lee. Have a great day!
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